Recipe: Broccoli Rice: Vegan, Allergen-free

I’ve been reading about cauliflower "rice" for a while now, adopted by paleo, whole30, grain-free dieters. As I have a whole HUGE bag of broccoli florets from Costco in my fridge right now and as I’m in the middle of May’s #cook90 where I’m pushing myself to try new recipes, new ways of looking at the same ingredients, new combinations and new recipes, I thought: instead of broccoli the way I normally do, why not make some broccoli “rice”.Broccoli “rice” is the floret of the broccoli stalk, finely chopped. Once chopped, you can steam or sauté or fry the “rice” like rice.

Broccoli florets

Broccoli "rice"

Well, kinda. This is a vegetable not a grain and it doesn’t behave like a grain. When you cook it, it cooks down, loses some of its moisture content; it can get steamy, mushy and sad. So my recommendation is to do a really quick sauté in a hot pan on this to keep the broccoli “rice” bright, green and al dente.Recipe: Broccoli Rice with Fried Eggs1 cup chopped broccoli florets1 garlic clove, sliced1.5 T EVOOS&P to taste2 fresh organic eggsIn a sauté pan on med high heat, sauté the sliced garlic in 1 teaspoon of oil for 2 minutes or until fragrant but not toasted (and def not burnt). Remove the garlic from the pan, leave the oil and toss the broccoli rice into the hot pan with a bit more oil (1 teaspoon) if needed for a few moments, until the broccoli is bright and green and fragrant. Add back in the cooked garlic and toss that together until melded (about 30 seconds) Place broccoli rice mixture into a bowl. Now to the same hot pan, add a bit more oil (1 teaspoon) and fry your eggs (I like mine over easy with crisp edges and runny yolks, but this is your egg style, go for it!). Serve the eggs over the broccoli rice et voila, an easy dish, that’s healthy and pretty!

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Some other possible additions:Fresh ginger (sautéed with garlic)Hot sauce (I know people love hot sauce on everything!)Red chili flakesGreen salsaThe toppings and mix-ins flavoring possibilities here are endless. I cooked what I had on hand.

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SLOANE MILLER, MFA, MSW, LMSW

ABOUT ME:

I have had food allergies my entire life. I'm anaphylactic to all tree nuts and salmon; I’m also allergic to eggplant and some types of melons; and OAS to many fruits and vegetables. I live a full life and I am committed to helping other people with food allergies do the same.

Whether through my award-winning blog Please Don’t Pass the Nuts™, my critically acclaimed self-help book Allergic Girl: Adventures in Living Well with Food Allergies, one-on-one counseling with adults and families dealing with food allergies, public speaking engagements or recipe development for national food manufacturing brands, I offer experienced insights and guidance on how to get more out of a life lived with food allergies.

My work has appeared in national and international media, including: ABCNews; Allergic Living; CNN; Huffington Post; New York Magazine; NY1; The New York Times, The Wall Street Journal and The Washington Post.

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Disclaimer

The content on this blog is based on my personal experiences and intended solely for entertainment purposes only. I am not a medical professional and the content on this blog is not to be considered medical advice.